Support Group:
April 8: Genesis Health Club, 854 N. Socora, Wichita, KS at 7 PM. Dr. Shaw will be here to discuss plastic surgery procedures after weight loss
April 13: at 1 PM in the office Things to think about:
What are the reasons why you chose to have your band surgery? Make a list.
What is the progress you have made toward fulfilling these reasons? Write your responses in your list and date it.
Put your list where you can readily find it and review and update it at least monthly.
Give yourself a big hug for all the NSV’s (non scale victories) and share them with your support partners.
Focus on Nutrition:
Protein is essential to keep you satisfied with your portions and the length of time you are satisfied between meals. The minimum daily requirement for protein intake is 50-60 grams. A better goal is to consume between 60-80 grams of protein daily. Remember, about half of each meal should be protein and to always eat part of the protein first. Opportunities for our patients:
Have you been in the office for your sample bariatric advantage vitamins and calcium? If not, you are missing out on a treat. Patients are telling me that they are feeling more energy within 2 or 3 days of trying the samples.
Physical Activity:
Spring is here and the weather is getting nicer. Time to get outdoors and move. The Walk Kansas program through K-State is underway. The teams are usually 4-6 people and work collectively to “walk across Kansas” in eight weeks. The distance is about 400 miles so that is 50 miles a week or 7 miles a day for a total of about 2 hours and 20 minutes activity per day. Do you have a buddy that you could work toward a similar goal? How about trying a distance of 200 miles with a partner to keep you motivated along the way. 200 miles in eight weeks is 25 miles per week or 3.5 miles per day or about an hour and 10 minutes per day. The time could be fit into your schedule in segments as little as 10 minutes uninterrupted walking at a time.
Don’t like to walk? Find an activity you like to do such as a bike ride, golf, or other outdoor activities.
Not quite ready to spend an hour a day? Increase the amount of time by 5 minutes a day and keep increasing gradually over the next eight weeks. Small Bite of inspiration: taken from Small Bites Daily Inspirations for weight Loss Surgery Patients by Katie Jay and Julia A. F. Persing
Find your way back
Just because temptation sometimes wins does not mean all is lost. Giving into temptation does not mean that you have failed or that you are a failure. Everyone strays from the healthy path now and then. Everyone.
Remember, no matter how far you wander, or how long you wander, you are not forever lost. It may take time to find your way again, but if you strive for willingness, you will find your path. Do not let a little wandering negate the great success you’ve already had. Even in the middle of a day of grazing, you can change course and get back on track.
Action for the day:
If you have lost your way, ask for directions from someone you trust. Then, follow those directions no matter what.
Focus on Vitamins:
Folate (folic acid, Vitamin B9)
About Folate and Folate Deficiency
What does folate do?
Folate (folic acid, B9) is one of the B-complex vitamins. It is important for the brain, including maintaining mental health. Folate is part of the manufacture of our DNA and RNA, so it is needed for making new cells – because of this it is very important for pregnancy, infancy, adolescence, and any time you need to grow new tissue (such as after an injury or surgery). Folate also works with B12 to make red blood cells, and plays a role in maintaining the health of the cardiovascular system, nervous system, and digestive system.
What happens if my folate is low/if I don’t get enough folate?
If you do not have enough B12 you may notice that you become fatigued easily and feel tired and weak. You may experience dizziness, heart palpitations (rapid heartbeats), and feel short of breath. Other common symptoms are poor appetite, sore/swollen tongue, and diarrhea.
If folate deficiency is allowed to progress, complications can develop including severe nerve damage, memory loss, heart disease and possibly some forms of cancer. If you are a woman with folate deficiency and you become pregnant, you risk having a miscarriage or having a baby with serious birth defects. Folate deficiency is also associated with a form of anemia that causes large blood cells.
What are other symptoms?
• Memory loss/changes
• Gum disease, mouth sores
• Burning sensation around mouth
• Irritability and depression
• Psychosis
• Muscle weakness, difficulty walking
• Ankle swelling
• Changes in vision
Where can I get folate?
The major source of folate in the American diet is in fortified foods such as cereal, enriched bread, pasta and waffles. Natural sources of folate include oranges/orange juice, green vegetables, peanuts, peas, sprouts, liver and soybeans. Folate is also found in dietary supplements such as multivitamins, B-complex vitamins and alone in tablets or capsules. If you have a folate deficiency, your doctor will probably ask you to take supplemental folate and watch your dietary intake.
Other important things
If you have had weight loss surgery, chances are that you are not eating many of the foods that are fortified with folate. For this reason it is very important that you have another source such as a multivitamin with folate in it. If you are a woman, it is recommended to have a healthy folate level for a full year before becoming pregnant. If you are considering pregnancy, you should discuss testing with your doctor. If you have a folate deficiency, it is important that you follow up with your doctor for lab tests and other recommended care.